Ramp up your progress with AMRAP sets

Going for as many reps as possible in your final set is a great way to increase volume when training for hypertrophy or strength, says Layne Norton

Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida.

Iron Insights

Don’t reach total failureWith AMRAP sets the point is not to reach completely failure but to stop when you know you have no more reps left in the tank. I believe that reaching total failure and missing reps in training is counter-productive.

Performance feedbackI like AMRAP sets because they give you an idea where you are at each week of a training block. You get instant feedback on whether you are getting stronger or weaker, with the added benefit of increasing training volume.

Final set onlyTraining to failure too early in a session will limit the total volume you will be able to lift, so always do AMRAP sets as the last one for that particular lift. They are beneficial for any move, but have more impact with compound lifts.